Semolina

February 12, 2019 | Updated: January 9, 2026

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Uncooked Semolina in a pile on a kitchen surface

🌾 Semolina: The Golden Grain Behind Pasta, Porridge & More

Semolina is coarsely ground durum wheat, a highly glutinous (hard) heat. When other grains, such as rice or corn, are similarly ground, they are referred to as “semolina,” i.e., “corn semolina” or “rice semolina.”

Semolina is a coarse flour made from durum wheat (Triticum durum), a hard variety prized for its high protein content and golden hue. Known for its slightly nutty flavor and gritty texture, semolina is the backbone of pasta 🍝, couscous, gnocchi, and even sweet dishes like halwa 🍮 and semolina cake.

🧪 Semolina Nutrition Facts (Per 100g Uncooked)

Nutrient	Amount	% Daily Value*
Calories	360–374 kcal	~18%
Carbohydrates	72.8–79g	~24–27%
Protein	12.7g	~25%
Fat	1.05g	~2%
Fiber	3.9g	~16%
Glycemic Index	~54	Low
Iron	2.1mg	~28%
Magnesium	47mg	~12%
Potassium	186mg	~5%
B Vitamins	High in thiamine, folate, riboflavin

🧠 Percent Daily Values are based on a 2,000-calorie diet. Actual values may vary depending on enrichment and brand.

💪 Health Benefits of Semolina

Semolina isn’t just a pantry staple—it’s a nutrient-dense grain with multiple health perks:

✅ High in Protein: Supports muscle repair and satiety.
✅ Rich in B Vitamins: Aids energy metabolism and brain function.
✅ Supports Digestive Health: Thanks to its fiber content.
✅ Heart-Friendly Minerals: Magnesium and potassium help regulate blood pressure.
✅ Weight Management: Promotes fullness and reduces cravings.

⚠️ Note: Semolina contains gluten and is not suitable for those with celiac disease or gluten intolerance.

🍝 Culinary Uses of Semolina

Semolina’s versatility makes it a favorite across global cuisines:

🧂 Savory Dishes

Pasta (tagliatelle, spaghetti, lasagna)
Couscous and gnocchi
Semolina porridge or upma
Coating for fried foods

🍰 Sweet Dishes

Semolina pudding
Basbousa (Middle Eastern cake)
Halwa (Indian dessert)
Semolina pancakes

🧘 How to Make Semolina Healthier

🥦 Add vegetables or legumes to semolina-based dishes.
🐟 Pair with lean proteins like grilled chicken or tofu.
🧄 Use herbs and spices instead of heavy sauces.
🥄 Control portions—1/3 cup uncooked semolina is a standard serving.

🛒 Buying & Storing Tips

✅ Choose enriched semolina for added vitamins and minerals.
🧊 Store in an airtight container in a cool, dry place.
🍽️ Use within 6–12 months for best flavor and texture.

Semolina is a golden, gritty flour that brings both flavor and nutrition to your plate. Whether you’re crafting homemade pasta or indulging in a warm bowl of halwa, semolina offers a rich source of protein, fiber, and essential micronutrients.

🌟 From savory to sweet, semolina is the grain that nourishes and delights.

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